Intermittent Fasting

Intermittent fasting involves alternating between periods of eating and fasting, where you refrain from consuming calories for 12-40 hours at a time. Popular intermittent fasting methods include the 16/8 method of daily 16 hour fasts and 8 hour eating windows, the 5:2 diet of normal eating 5 days a week and very low calorie intake for 2 days, and alternate-day fasting by fasting every other day. While intermittent fasting may help with weight loss and health, it is not suitable for everyone and caution should be exercised, especially for those with medical issues. Consultation with a healthcare professional is recommended before significantly changing one's diet.

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Intermittent Fasting

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Ruby Liquigan

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Intermittent fasting for weight loss has been one

of the most popular health trends of the past

decade. It involves only eating within a specific
time window and fasting for the rest. However, it
may not be right for everyone.

Some people swear by intermittent fasting, finding that it helps manage their
appetite and weight and support their health.

Others may not find this diet a good fit, either for medical reasons or because
it doesn’t match their picture of a nutritious and sustainable diet.

This article takes a closer look at some of the most popular ways to do
intermittent fasting, as well as a few pros and cons. The information may help
you decide if intermittent fasting is something you want to try for your health
and happiness.

WARNING
Intermittent fasting is generally considered safe. However, it is best to use
caution when beginning or following the eating routine.

Restricting your calorie intake for an extended period of time could be

dangerous for:

• children and adolescents

• people who are pregnant or breastfeeding
• people who have diabetes
• people taking certain medications
• people with a history of eating disorders

Before embarking on intermittent fasting or making any other drastic changes

to your diet, consult a trusted healthcare professional to help you get started
safely.
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What is intermittent fasting?

Intermittent fasting is an eating pattern during which you refrain from
consuming any calories for an extended period of time. Usually, this period
lasts between 12 and 40 hours (1Trusted Source).

Water, coffee, and other calorie-free beverages are allowed during the fast,
but no solid foods or calorie-containing drinks are permitted.

For example, if you finish dinner at 7 p.m. Monday and don’t eat again until 7
p.m. Tuesday, you’ve completed a 24-hour fast. Some people choose to fast
from breakfast to breakfast or lunch to lunch. But which time frame works best
depends on the individual.

A full 24-hour fast every other day can seem extreme and may be difficult for
many people to maintain, so it’s usually not recommended for beginners.
However, you don’t have to go all-in right away, and many intermittent fasting
routines start with shorter fasting periods.

Here are 5 of the most popular eating patterns for adding intermittent fasting
to your diet:

• Time-restricted eating. Involves fasting every day for 12 hours or

longer and eating in the remaining hours. A popular example is the 16/8
method. It features a daily 16-hour fast and an 8-hour eating window
wherein you can fit in 2, 3, or more meals.
• The 5:2 diet. The 5:2 diet involves eating as you normally do 5 days of
the week and restricting your calorie intake to 500–600 on the remaining
2 days.
• Eat Stop Eat. Eat Stop Eat involves a 24-hour fast once or twice per
week.
• Alternate-day fasting. With alternate-day fasting, the goal is to fast
every other day.
• The Warrior Diet. The Warrior Diet was among the first popular diets to
include a form of intermittent fasting. It involves eating small amounts of
raw fruits and vegetables during the day and eating one large meal at
night.
SUMMARY